Salt and Heart Health: How Much Salt Is Too Much?
Eating too much sodium raises blood pressure, which increases heart disease risk. This article explains the WHO limit, hidden sources of salt and simple ways to use less.
Scientist and Chief Medical OfficerDr. Ambed Mishra, PharmD, PhDEducational information only, not medical advice. Always ask a qualified doctor about your own health. In an emergency call 112 (India) or 911 (US). Read the full disclaimer.
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Salt is part of nearly every kitchen, but most people eat much more than they need. This article explains why the WHO recommends limiting salt for heart health, how much is advised and how to cut down without losing flavour.
Why salt matters for your heart
The WHO says the main health effect of a high-sodium diet is raised blood pressure, which in turn increases the risk of cardiovascular disease. The WHO estimates that about 1.7 million deaths in 2023 were associated with eating too much sodium. The NHS also lists a diet high in salt as one of the things that can lead to high blood pressure.
Sodium is the part of salt that affects blood pressure. The WHO notes that 1 gram of salt equals 400 milligrams of sodium.
How much is recommended?
For adults, the WHO recommends less than 2,000 milligrams of sodium a day. This equals less than 5 grams of salt, or just under one teaspoon. For children aged 2 to 15, the WHO says the adult amount should be adjusted downward to match their energy needs.
The WHO says the global average adult intake in 2021 was 4,278 milligrams of sodium a day, about 11 grams of salt. That is more than double the WHO limit.
Where hidden salt comes from
You do not need to add salt for it to end up on your plate. The WHO says sodium comes from:
- Processed foods, especially bread, processed meats and snack foods
- Condiments such as soy sauce and fish sauce
- Food additives such as sodium glutamate
- Natural sources such as milk, meat and shellfish, which contain some sodium even though they do not taste salty
The WHO adds that main sources vary by culture and diet. It notes that in many high-income countries, and increasingly in low- and middle-income countries, processed foods supply much of the sodium.
Simple ways to use less
The WHO suggests these steps:
- Eat mostly fresh, minimally processed foods.
- Cook with little or no added salt, and use herbs and spices for flavour.
- Take the salt shaker off the table.
- Limit commercial sauces, dressings, instant products and processed foods.
- Choose lower-sodium products when you shop.
In its healthy diet guidance, the WHO also suggests using less salt, stock cubes and soy or fish sauce in cooking, skipping salty sauces at the table, and cutting back on salty snacks and pre-packaged foods.
Salt substitutes and potassium
The WHO suggests that, if you use table salt, a lower-sodium substitute that contains potassium may be used, and that all salt should be iodised. In the healthy diet guidance, it adds that such substitutes can help where health systems can detect and manage kidney disease and high potassium. This means salt substitutes are not right for everyone. If you have kidney problems or take medicines that affect potassium, ask your doctor before using one.
When to see a doctor
Cutting back on salt is a general healthy habit, but it is not a treatment on its own. If you have high blood pressure, heart or kidney disease, ask your doctor what is right for you and do not stop prescribed medicines. See a doctor to have your blood pressure measured, because high blood pressure usually has no symptoms, as the WHO and NHS explain.
Seek urgent help if you have very high blood pressure with severe headache, chest pain, dizziness, breathing difficulty, confusion or vision changes, which the WHO says can happen with readings of 180/120 or higher. The NHS says not to drive yourself to hospital if you have chest pain.
In an emergency, call your local emergency number (112 in India, 911 in the United States).
Common questions
How much salt should an adult have each day?
The WHO recommends less than 5 grams of salt a day for adults, which is less than 2,000 milligrams of sodium or just under one teaspoon.
Is most salt added at the table?
Not always. The WHO says processed foods such as bread, processed meats and snacks, and condiments such as soy sauce, are major sources in many places.
Can I use a salt substitute?
The WHO suggests lower-sodium substitutes containing potassium, but notes they suit settings where kidney disease and high potassium can be detected and managed. Ask your doctor first if you have kidney problems.
Why does salt affect the heart?
The WHO says the main effect of high sodium intake is raised blood pressure, which increases the risk of cardiovascular disease.
Important: please read
- Educational information only. This article is general health education. It is not medical advice, diagnosis or treatment. Reading it does not create a doctor–patient relationship with MyDoctor or with anyone else.
- Ask a qualified doctor. Always talk to a qualified, registered doctor about your own health. In India, that means a doctor registered with the National Medical Commission (NMC) or a State Medical Council. In the United States, a licensed physician. Elsewhere, a doctor licensed where you live.
- Never ignore or delay professional advice because of something you read here. Do not start, stop or change any medicine or treatment without your doctor.
- Emergencies: call 112 in India, 911 in the United States, or your local emergency number. Do not wait for an online answer.
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- About the sources. This article summarises, in our own words, information from the public health bodies named under Sources. Health knowledge changes, and this summary may not reflect the latest research or your personal situation.
- Liability. To the extent permitted by law, MyDoctor (MODERNUS HEALTH TECHNOLOGIES PRIVATE LIMITED) accepts no liability for any decision made on the basis of this content.
Sources
- WHO. Salt reduction fact sheet - WHO www.who.int
- WHO. Hypertension fact sheet - WHO www.who.int
- WHO. Healthy diet fact sheet - WHO www.who.int
- NHS. High blood pressure (hypertension) - NHS www.nhs.uk
Dr. Ambed Mishra, PharmD, PhD
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Dr. Ambed Mishra is a clinical (patient care) scientist, author and former professor. He is Group CEO and Chief Medical Officer of MODERN US HEALTH (MODERN US GROUP), Austin, Texas, the group behind MyDoctor, and a senior consultant who teaches and trains MD/DO physicians, PharmD and PhD professionals, nurses and other healthcare professionals in patient care in the United States and India.
More about Dr. Ambed Mishra
- More than ten years of full-time leadership in United States healthcare, building patient care services that improve medication adherence and bring doctors, pharmacists and nurses together around each patient.
- Leads the MD and engineering teams behind MyDoctor: clinic and hospital management software, electronic health records and telehealth for hospitals and physician groups in the United States and India.
- Former Assistant Professor and Clinical Preceptor at Rajiv Gandhi University of Health Sciences, Bangalore, and senior researcher with hospitals, universities and patient care groups in India and the United States.
- More than 30 published research and review articles and case reports, and more than 15 international conference presentations in India, Australia, Canada, the United States, Spain and other countries.
- Chief Medical Officer and Global Program Head of a nonprofit mission that helps cover hospital and doctor visit bills for patients in need in India, Nepal, the United States and other countries.
The author's office answers questions about articles, research, speaking and collaboration. It cannot give personal medical advice.